LongnHard’s BodyBlog

LOL!  While not the best workout I have ever had, not too bad of one either.  I was just happy to get through it!  LOL!  Here it is!

Leg Extensions:1X12X150, 1X11X165, 1X10X180, 1X9X195, 1X8X205 (might be a PB, I’d have to look back)  Leg Press: 1X12X270, 1X11X320, 1X10X360, 1X9X410, 1X8X450, 1X12X270 (just to stretch out a little)  Seated Leg Press (sled) 1X12X315, 1X11X335, 1X10X355, 1X9X375, 1X8X395, 1X7X415 (felt a little pukey here LOL!) and 1X15X295 (to get a good burn)  Seated Leg Curls: 1X15X150, 1X12X165,180, 1X10X195.  I was beat and will do calves tomorrow.  Did 20 mins on treadmill and some strethcing to help prevent soreness.  That’s it.  Went home and ate, took a little nap and I am feeling good!   Later my friends! 

I forgot my gloves and I struggled with my grip.  Hit the back first.  Seated Rows: 1X12X140, 1X11X150, 1X10X160, 1X9X170, 1X8X180, 1X7X190 (BP!)  Iso Lateral Rows: 1X12X90,120,140, 3X12X160.  Lat Pull Downs (Cybex): 5X12X#10.  Seated Row Machine(alt. close and wide grip): 2X10X165, 2X10X180, 1X12X105-my w/o partner noticed my form was a little off so I dropped the weight to understand what I was doing wrong.  That’s it!  Later my friends! 

Flat Bench: 1X10X155, 1X8X175, 4X5X205, (could not get those 6 rep sets tonight) 1X10X155. Incline Press Machine: 1X10X120, 1X8X135,150,165,180, 1X6X195. (that 195 is a PB for me!) Chest Press Machine: 2X10X120 (just killing time waiting for some free cables) Cable Flys on Cybex: 1X12X#6, 1X6X#7 (not liking the feel of this) 1X8X#6 (not liking this at all) Seated Dip Machine: 1X12X90,115, 4X15X115. Tri Push Downs: 1X10X55, 4X10X60, 1X9X60 - that’s it!  Later my friends! 

Started out with one 12 rep set of 65# Bb curls to warm up then grabed the 95# Bb and cranked out 5 sets of 9 reps - PB on the reps.  Next week I go for 10!  Standing Alternating Db Curls: 4X8X30. Bent Over Concentration Curls: 4X12X22.5.  Cable Bb Curls(low pulley Cybex) : 1X12X#7, #8, #9.  Cable Double Bicep Curls (high pulley Cybex) 4X12X30 - did these just for the pump and happy to say at this point by biceps felt totally fried! Db Wrist Curls: x30X15  Finished up with 30 mins of fat burning Elliptical.  That is it!  I hope everyone is enjoying there holiday weekend.  Later my friends! 

Ok I got to 500# today on the leg press.  My ass was a little sore starting out so I only did 4 reps at 500 but it still counts in my book!  LOL!  Massage scheduled later today so looking forward to some nice hard glute work.  Ahhhh…. Gonna finally get that back tat finished tomorrow - hell yeah!  Lost another pound this week - 183 now and the belly is 1 pound smaller! 

Leg Extentions: 1X12X135,1X11X150, 1X10X165, 1X9X180, 1X8X195.  Leg Press: 1X10X320. 1X9X360, 1X8X410, 1X7X450, 1X4X500 (PB) Seated Leg Press (sled) 1X12X315,335,355, 375, 1X6X395 (right glute is a little "tight" didn’t want to press it) Seatd Leg Curls: 1X12X150,165, 1X10X180, 1X8X195.  Calve Raises on Sled: 3X25X195.

That’s it.  I hope you are all having a great long weekend.  Later my friends! 

Seated Rows" 1X12X120, 1X11X130, 1X10X140, 1X9X150, 1X10X160, 1X9X170.  High Iso Lateral Row Machine(the usual odd set up): 1X12X160, 5X8X210. Lat Pull Downs(you all know the set up my now): 5X12X110.  Seated Row Machine: 2X10X150, 2X8X165, 1X180X6.  30 minutes of light cardio.

Tomorrow 5am sharp - shoulders and elliptical.  Later my freinds! 

Flat Bench: 1X12X155, 1X8X175, 5X6X205. Incline Press (Smith) 1X10X70,90, 5X10X100. Cable Flys: 1X12X110, 4X12X120.  Seated Chest Press Machine: 3X12X105. Dip Machine: 5X12X105. Tri Push Downs: 1X12X45,50,55,60. Lying Trisep Extentions (Db): 1X11X40, 2X9X40.  That’s it!  Later my friends! 

Bicep and Forearm workout today and I hit a BP of 95# Bb Curls!  The workout:

Bb Curls: 1X12X65, 5X8X95. Cable Curls:3X10X40. Standing Alt. Db Curls: 3X8X30. Seated Db Curls: 3X8X30. Concentration Curls: 3X5X40. Db Wrist Curls: 1X50, 3X30. Reverse Bb Wrist Curls: 2X15X20.  That’s it.  Later my friends! 

I finally get my w/o partner to drag his ass back into the gym and the F-N place is closed when we get there! :( They had no electricity.  It has been really hot here is SoCal so maybe it was a rolling brown-out, I dont know, but it pissed me off!  I was all jazzed and ready to try that 95# barbell curl for the first time, but NO! :( Hopefully I will have something worth blogging tonight.  Later my friends!